If your thoughts are busy, know that each time you practice this
walk, you're teaching your mind and body that returning to calm
is possible. Take a breath and bring your
attention to your feet. Notice the movement as each foot
meets the ground and really focus on the
sensation of each foot connecting with the earth.
Allow your attention to remain with your feet,
noticing the movement of the muscles in each part of your
foot. Staying with the sensation of
each step meeting the ground and relax into the rhythm of
your steps as you move. Now just begin to notice your
breath, breathing in and allowing your
out breath to soften your body. Using each out breath to let go.
A little more. Softening your facial muscles,
relaxing the muscles in your neck, releasing your jaw,
allowing your shoulders to drop with each out breath.
Just relaxing. A little more.
Really feel your body relaxing, unwinding.
And continue to use your out breath to let go.
Just noticing your body soften. Staying with your breath
with each out breath. A little more.
Relaxed. Just breathe,
breathe out and let go. Staying with your breath.
Now as you continue your walk, begin to focus on what's around
you. Just noticing light colour
movement. Let your attention rest on
something you can see, and maybe you can rest your
focus on one thing ahead of you. And as you observe, really
notice the details, the colours. The textures, the shapes
just allow your attention to stay with whatever is before
you. Resting with this focus.
And if your mind wanders, come back to what you can see.
Just catching your mind wandering and bringing it back.
Let the world around you support you as you find your way back to
a calmer place. Staying with your focus as you
continue your walk.